It contains 50 essential core exercises for cyclists of all levels. Each exercise complements the motions of riding a bike so cyclists boost efficiency and eliminate pain in the back, neck, and shoulders, all without weights, machines, or a gym membership. The book's simple exercises build strength in the low back, hips, abs, chest, and shoulders without adding unwanted bulk. Diagrams explain the goal of each exercise, which Danielson models in clear photographs.

The book's foreword was written by actor and cyclist Patrick Dempsey. The 7x9-inch paperback is 224 pages and has an MSRP of $18.95.

Danielson is a pro with Team Garmin-Sharp-Barracuda. Westfahl is a certified coach, personal trainer, and founder of The Athletic Edge, a fitness consulting company based in Boulder, Colorado. She holds an MS in Exercise Science, a coaching certification from USA Triathlon, and has earned a CPT and PES from the National Academy of Sports Medicine. She is the author of "The Gluten Free Fat Loss Plan."